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Tuesday July 25, 2017 CrossFit Stapleton- Denver, CO

Drink & Stretch IS BACK & COMING UP!!

Friday August 4th at 6:15pm with Lora!!

$25 for Yoga, Wine and Snacks!!

Not to Mention Awesome Company!!

Sign up HERE

Happy Tuesday

CROSSFIT CLASSES:

Performance-

A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time

with, and try to get perfect quality repetitions to improve efficiency.

B. Five rounds for max reps of:

60 seconds of Burpee Pull-Ups

60 seconds Ring Dips @ 1111

(finish each rep with pinky to your side and thumb turned out away from your body)

60 seconds Box or Bench Jump Overs

(think of these as max effort jumps each time, clearing the whole box or bench – not

landing on top – your goal is not just to clear the object, but clear it with as much height

as possible)

– Rest 60 seconds

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Fitness-

A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time

with, and try to get perfect quality repetitions to improve efficiency.

B. Five rounds for max reps of:

60 seconds of Burpees

60 seconds Ring Rows

60 seconds Box Jumps

– Rest 60 seconds

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 5 Rounds – AMRAP:

:60 Burpees

:60 Air Squats

:60 Pull-ups

:60 Sit-ups

– Rest :60

B. Coaches Choice – Core Cash-out!

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KIDS TRAINING:

A. Strength/Skill – Hollow Body Work

– 10 x :15 holds in a hollow body

– 15 hollow rocks (accumulated

B. 3 Rounds – AMRAP:

:60 Burpees

:60 Air squats

:60 Sit-ups

– Rest :60

Score = total reps

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